KATHMANDU: As the summer season intensifies, health experts emphasize the importance of adapting our diets to combat the challenges posed by heat and humidity. Nutritionists warn that dehydration, vitamin deficiencies, and digestive issues are common problems during this time, but choosing the right foods can help maintain good health and energy levels.

According to specialists, incorporating water-rich fruits such as watermelon and oranges into daily meals is highly beneficial. Watermelon, known for its high-water content and lycopene, helps keep the body hydrated and protects the skin from sun damage. Oranges provide essential potassium, which helps prevent muscle cramps caused by excessive sweating.

Vegetables like cucumber and bottle gourd are also recommended for their cooling properties and heart-health benefits. Tomatoes, rich in antioxidants and vitamin C, offer additional protection against chronic illnesses.

Dairy products such as yogurt play a vital role in summer diets by providing protein and probiotics that aid digestion and promote satiety, helping individuals avoid overeating and digestive discomfort.

Experts further suggest drinking green tea — hot or cold — to boost metabolism and reduce cholesterol, alongside other hydrating options like coconut water and lemon-mint water.

Leafy greens and fresh salads enriched with carrots, grapes, and boiled eggs are encouraged for their nutrient density and skin-protective benefits. Meanwhile, a moderate intake of nuts like almonds, cashews, and peanuts can supply heart-healthy fats and reduce bad cholesterol.

Health authorities advise avoiding heavy, fried, and overly spicy foods during hot days and to maintain adequate hydration by drinking at least 8 to 10 glasses of water daily.

With the right diet adjustments, individuals can stay cool, energized, and healthy throughout the summer months.